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  6. Mamey Sapote vs. Yam

Mamey Sapote vs. Yam — In-Depth Nutrition Comparison

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A recap on the differences between mamey Sapote and yam

  • Mamey Sapote has more vitamin B6, vitamin E, vitamin C, vitamin B2, vitamin B3, and fiber; however, yam is higher in potassium, manganese, and vitamin B1.
  • Mamey Sapote covers your daily vitamin B6 needs 33% more than yam.
  • Yam contains 6 times less vitamin E than mamey Sapote. Mamey Sapote contains 2.11mg of vitamin E, while yam contains 0.35mg.

Food varieties used in this article are Sapote, mamey, raw and Yam, raw.

Infographic

Mamey Sapote vs Yam infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 5.4% 40% 29% 71% 5.2% 11% 0.91% 27% 0%
Yam
Yam
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more IronIron +44.4%
Contains more CopperCopper +19.7%
Contains less SodiumSodium -22.2%
Contains more MagnesiumMagnesium +90.9%
Contains more PotassiumPotassium +79.7%
Contains more ZincZinc +26.3%
Contains more PhosphorusPhosphorus +111.5%
Contains more ManganeseManganese +94.6%
~equal in Calcium ~17mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 77% 2.3% 42% 0% 3.3% 27% 27% 24% 166% 0% 0% 5.3% 0%
Yam
Yam
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin CVitamin C +34.5%
Contains more Vitamin EVitamin E +502.9%
Contains more Vitamin B2Vitamin B2 +262.5%
Contains more Vitamin B3Vitamin B3 +159.4%
Contains more Vitamin B5Vitamin B5 +26.4%
Contains more Vitamin B6Vitamin B6 +145.7%
Contains more Vitamin B1Vitamin B1 +761.5%
Contains more FolateFolate +228.6%
~equal in Vitamin A ~7µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mamey Sapote Yam DV% diff.
Vitamin B6 0.72mg 0.293mg 33%
Vitamin E 2.11mg 0.35mg 12%
Potassium 454mg 816mg 11%
Fructose 7.66g 10%
Vitamin B1 0.013mg 0.112mg 8%
Manganese 0.204mg 0.397mg 8%
Vitamin C 23mg 17.1mg 7%
Vitamin B3 1.432mg 0.552mg 6%
Vitamin B2 0.116mg 0.032mg 6%
Fiber 5.4g 4.1g 5%
Folate 7µg 23µg 4%
Copper 0.213mg 0.178mg 4%
Phosphorus 26mg 55mg 4%
Iron 0.78mg 0.54mg 3%
Choline 16.5mg 3%
Starch 6.33g 3%
Vitamin K 2.3µg 2%
Magnesium 11mg 21mg 2%
Vitamin B5 0.397mg 0.314mg 2%
Carbs 32.1g 27.88g 1%
Saturated fat 0.169g 0.037g 1%
Selenium 0.7µg 1%
Calories 124kcal 118kcal 0%
Protein 1.45g 1.53g 0%
Fats 0.46g 0.17g 0%
Net carbs 26.7g 23.78g N/A
Calcium 18mg 17mg 0%
Sugar 20.14g 0.5g N/A
Zinc 0.19mg 0.24mg 0%
Sodium 7mg 9mg 0%
Vitamin A 7µg 7µg 0%
Monounsaturated fat 0.102g 0.006g 0%
Polyunsaturated fat 0.097g 0.076g 0%
Tryptophan 0.049mg 0.012mg 0%
Threonine 0.085mg 0.054mg 0%
Isoleucine 0.061mg 0.052mg 0%
Leucine 0.073mg 0.096mg 0%
Lysine 0.073mg 0.059mg 0%
Methionine 0.024mg 0.021mg 0%
Phenylalanine 0.061mg 0.071mg 0%
Valine 0.073mg 0.062mg 0%
Histidine 0.049mg 0.034mg 0%
Omega-3 - ALA 0.082g N/A
Omega-6 - Linoleic acid 0.011g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.45 g
Fats: 0.46 g
Carbs: 32.1 g
Water: 64.87 g
Other: 1.12 g
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more FatsFats +170.6%
Contains more CarbsCarbs +15.1%
Contains more OtherOther +36.6%
~equal in Protein ~1.53g
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 28% 26%
Saturated fat: Sat. Fat 0.169 g
Monounsaturated fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.097 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +1600%
Contains more Poly. FatPolyunsaturated fat +27.6%
Contains less Sat. FatSaturated fat -78.1%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mamey Sapote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167760/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.